]]>The Mediterranean diet is a heart-healthy way of eating that includes fish, whole grains, vegetables & fruits, nuts & seeds, and healthy fats. Research suggests that switching to the Mediterranean diet may reduce the risk of heart disease and stroke. This Mediterranean diet shopping list will help you on your way to adopting a healthier lifestyle.

Whole Grains

Grains eaten as part of the Mediterranean diet should be minimally-processed whole grains. They are an excellent source of fiber, B-complex vitamins, and minerals such as iron and magnesium. The high insoluble fiber content of whole grains is essential for a healthy digestive system and also promotes a sense of fullness. Since processing removes many of the nutrients found in grains, it is advised to consume whole grains like these:

The Mediterranean diet recommends eating seafood at least twice a week. Salmon and other fatty fish are an excellent source of essential omega-3 fatty acids. Omega-3s are important for heart and brain health. Consuming adequate levels of omega-3 fatty acids from fish is associated with a lower risk for heart disease. Cook your fish by grilling or baking, instead of frying.

Salmon

Shrimp

Halibut

Tuna

Tilapia

Shellfish (oysters, clams, mussels)

Healthy Oils/Fats

The approved oils and fats for the Mediterranean diet are rich in monounsaturated fatty acids. Olive oil, a main component of the diet that is often used in cooking, is rich in oleic acid. Research shows that oleic acid may reduce LDL cholesterol levels, boost the immune system, and help stabilize blood sugar levels. These are the healthy fats you should add to your grocery list:

Eating a colorful assortment of vegetables will ensure you get plenty of vitamins, minerals, and fiber. The Mediterranean diet is primarily plant-based and vegetables are a large part of it. When you’re in a hurry, you can incorporate frozen or freeze-dried vegetables into your cooking. They retain the same rich nutritional content as their fresh counterparts.

Eating fruit is a healthy way to satisfy a sweet craving on the diet. Fruit is packed with protective vitamins, fiber, minerals, and antioxidants. You can buy fresh fruit, frozen fruit, and also look for dried fruit with no added sugar. Dried fruit is a great snack because it’s easy and portable so you can bring it to work or school.

Nuts and seeds are satisfying and nutritious components of the Mediterranean diet. High in protein, fiber, antioxidants, healthy fats, and minerals, nuts are a great on-the-go snack. You can also incorporate them into your recipes.

Beans are an excellent plant-based source of protein and dietary fiber. They are particularly satiating, making them a great addition to a light lunch or dinner. You can enjoy them as a side dish or incorporate them into the main meal. Here are some varieties to look for:

Although the Mediterranean diet limits the consumption of dairy products, you can still enjoy yogurt, cheese, and eggs in moderation.

Yogurt

Cheese

Eggs

Herbs & Spices

For an enticing addition of flavor, Mediterranean-style cooking relies heavily on various herbs & spices. You can use fresh herbs & also stock your pantry with the dried kind. Here are some popular herbs & spices for Mediterranean dishes:

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Earlier this week, we shared the good news that eating a Mediterranean diet full of nuts, fruit, vegetables, legumes, fish and olive oil has powerful health benefits, lowering the risk of heart attacks, strokes and deaths from heart disease. The landmark new study, published on the New England Journal of Medicine’s website this week, even supports drinking a glass of wine with meals, so pour yourself a glass of your favorite red and try one of these delicious Mediterranean diet recipes. Your heart and your taste buds will approve!

1. Pasta with spinach, garbanzo beans and raisins

You can prepare this simple weeknight dinner almost entirely from ingredients you already have in your kitchen — pasta, garbanzo beans, golden raisins, fresh spinach, olive oil and parmesan cheese. Soak dried garbanzo beans overnight and use them in place of canned beans (they are inexpensive and tasty).

4. Quinoa Salad With Pears, Baby Spinach and Garbanzo Beans

This hearty quinoa salad is gluten-free and vegetarian and a snap to make. Cook quinoa on the stovetop; when it is finished, add baby spinach, sliced pears, chopped parsley and garbanzo beans. Finish with toasted pecans and a maple-balsamic vinaigrette.

What Mediterranean diet recipes do you love to cook at home? Share your favorites in the comments.

]]>https://blog.nuts.com/4-easy-mediterranean-diet-recipes/feed/0Enjoy a Mediterranean Diet of Nuts, Legumes, and Fruitshttps://blog.nuts.com/enjoy-a-mediterranean-diet-of-nuts-legumes-and-fruits/
https://blog.nuts.com/enjoy-a-mediterranean-diet-of-nuts-legumes-and-fruits/#commentsWed, 27 Feb 2013 22:35:41 +0000http://www.nuts.com/blog/?p=3285Big news this week for health-conscious eaters: A major study found that a diet rich in nuts, fruits and veggies, fish, and olive oil — known…

]]>Big news this week for health-conscious eaters: A major study found that a diet rich in nuts, fruits and veggies, fish, and olive oil — known as the Mediterranean diet — lowers the risk of heart attack and stroke for those at high risk of heart disease. The researchers behind the study say that while more research is needed to show that the diet also benefits those at low risk for the disease, that is what they expect to find.

Heart disease experts said the study was a triumph because it showed that a diet was powerful in reducing heart disease risk, and it did so using the most rigorous methods. Scientists randomly assigned 7,447 people in Spain who were overweight, were smokers, or had diabetes or other risk factors for heart disease to follow the Mediterranean diet or a low-fat one.

The article goes on to say:

One group assigned to a Mediterranean diet was given extra-virgin olive oil each week and was instructed to use at least 4 four tablespoons a day. The other group got a combination of walnuts, almonds and hazelnuts and was instructed to eat about an ounce of the mix each day. An ounce of walnuts, for example, is about a quarter cup — a generous handful. The mainstays of the diet consisted of at least three servings a day of fruits and at least two servings of vegetables. Participants were to eat fish at least three times a week and legumes, which include beans,peas and lentils,at least three times a week. They were to eat white meat instead of red, and, for those accustomed to drinking, to have at least seven glasses of wine a week with meals.

Compared with those eating the low-fat diet, the extra-virgin-olive-oil group showed a 30% lower risk of having a heart attack, stroke or dying of heart disease after five years, while those consuming the Mediterranean diet with more nuts showed a 28% lower risk of these outcomes.